When I was coaching a small group at a neighborhood gym, I watched two guys chase the same “ideal” number they’d seen on Instagram: 8% body fat. One made it for a photoshoot and felt cold, hungry, and crabby; the other stalled at 14% and felt guilty. The funny twist? Their bloodwork, sleep, and performance told the real story; both were healthiest a little higher than the internet’s magic number. That’s when it clicked for me: “ideal” isn’t a single target; it’s the lowest body fat you can live with comfortably while staying strong, clear-headed, and healthy.

For most men, that sweet spot is usually around 10–20% body fat; for women, 18–28%. Athletic ranges run leaner roughly 6–13% for men and 14–20% for women, but they’re often tough to maintain year-round and can impact hormones, mood, and recovery. Age nudges the healthy range upward, and genetics and lifestyle matter more than we wish they did. The practical test is simple: you’re in your ideal zone when your energy, libido, sleep, cycle (if applicable), and labs look good, your clothes fit the way you like, and you can keep your habits without white-knuckling it. If you want a number, get a consistent method like DEXA or Bod Pod a couple of times a year, but let how you live, not a single digit, be the judge.